CrossFit Stone Bay

WOD for Tuesday September 1

Overhead Squat 3-3-3-3-3 reps

WOD for Monday August 31

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Weekend WOD

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

WOD for Friday August 29

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Then...

Snatch 3,3,3,3,3

Rest day August 27

Another storm brewing up bringing some new swells... don't surf? Good time to learn!
Rest day don't mean lounge around day!!

WOD for Wed July 26

Hang power clean 1-1-1-1-1-1-1 reps

WOD for Tuesday the 25th... yup the 25th of August.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

WOD for Monday 23 July

"Karen"

For time:
150 Wallball shots, 20 pound ball

Then:

5, 5, 5, 5, 5, - of your weakest olympic lift.

Weekend WOD

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Popular misconception: The Ab Pad is for the weak. Take Rx'd dose and call me in the morning.

WOD for Friday August 21

Push Press 1-1-1-1-1-1-1 reps.

Sorry gents, won't be there in the a.m. got a Full day of training. Enjoy without me.